Friday December 1st – Assessed Mile Run + AMRAP

Kirkwood
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Friday: 12/1

Weather Permitting:

1 Mile Assessed Run Big Loop: Reverse Loop Re-test 10/27

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Left  on Rockyford
  • Left on Wisteria
  • Left on Leland
  • Left on Park
  • Left on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot

 

Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol

 

Air Mill Bike Test: 1 Min Workout Protocol

2 Min Warm Up

:20 Seconds 10+ Intensity  = All Out

2 Min Warm Up

:20 Seconds 10+ Intensity  = All Out

2 Min Warm Up

:20 Seconds 10+ Intensity = All Out

3 Min Cool Down

 

“Ten Cent Pistol ”: 15-20 Min AMRAP

  • 8x Low TRX Chest Press
  • 6x Pistol Squats (Each Leg) – Progression on Bench or 10x
  • 4x Suitcase Carry: SC(50+/70+)

Cool Down: Partner Hamstring PNF

 

 

IF WEATHER IS TOO COLD OR RAINING:

Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score

  • Bike <– Rest <– :30 Plank <– 10x Squats <- 10x Push Ups <- Rest –

Station 1: Bike

Station 2: Rest

Station 3: :30 Plank

Station 4: 10x Squats R:12x B:8x

Station 5: 10x Push Ups R:12x B:8x

Station 6: Rest

8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock

1 Min Sit Ups